How Can I Tell If I Am Hydrated?

Ever get that feeling where your mouth is as dry as a desert, your head is pounding, and you suddenly realize you haven’t had a sip of water in hours? Yeah… been there. But the truth is, dehydration isn’t always that obvious. Sometimes, your body is low on water long before you feel thirsty.

So, how can you tell if you're properly hydrated? Let's break it down—without sounding like a boring health textbook.

The Pee Test (Yes, We’re Going There)

Let’s start with the most straightforward way: check your urine.

• Light yellow (like lemonade)? You're doing great.
• Clear? Maybe you’re overdoing it (yes, that’s a thing).
• Dark yellow or amber? Time to grab a glass of water, stat.
• Brownish? Okay, now we have a problem—this could signal severe dehydration or even kidney issues.

Your pee is basically your body's way of telling you what’s up with your hydration levels. The darker it is, the more concentrated it’s become—meaning your body is holding onto water because it doesn’t have enough to spare.

But I Don’t Feel Thirsty… So I’m Fine, Right?

Not necessarily. Thirst is actually a late sign of dehydration. By the time your brain tells you to drink, your body is already playing catch-up.

Instead, watch out for these sneaky signs:

• Dry lips and skin – If your skin feels like an old leather couch, drink up.
• Fatigue and brain fog – Ever feel sluggish for no reason? Your brain needs water to function.
• Headaches – Dehydration can shrink your brain (temporarily), which sounds terrifying, but mostly just leads to headaches.
• Dizziness – Less water = less blood volume = lower blood pressure = wooziness when you stand up too fast.
• Bad breath – Weird, but true! A dry mouth means less saliva, and that lets bacteria party hard.

Hydration Isn't Just About Water

Here’s a fun fact: drinking only water doesn’t always keep you hydrated. If you’re sweating a lot (hello, summer heat or intense workouts), you’re also losing electrolytes—those crucial minerals like sodium and potassium that keep your body balanced.

Ever chug a ton of water and still feel off? You might need some electrolytes. Coconut water, sports drinks (without the crazy sugar content), or even a pinch of salt in your water can help.

Oh, and caffeine and alcohol? They can mess with your hydration levels. Coffee and tea in moderation are fine, but if you're pounding espresso shots all day, your body might not be absorbing water as efficiently.

The "Skin Pinch" Test (Yes, It’s a Thing)

Another quick trick: pinch the skin on the back of your hand.

• If it snaps back quickly – Hydration status = good.
• If it stays tented up before slowly returning to normal – You’re likely dehydrated.

This works because hydrated skin is more elastic, while dehydrated skin is… well, kind of sad and sluggish.

Can You Overhydrate? (Short Answer: Yes.)

Surprise! Too much water can actually be a bad thing. It’s rare, but drinking excessive amounts can dilute your blood’s sodium levels, leading to a condition called hyponatremia (a fancy word for "your cells are drowning").

Symptoms include nausea, confusion, and in extreme cases, seizures. This is more common in endurance athletes or people who overcompensate by chugging gallons of water. So balance is key.

So… How Much Water Should You Drink?

Ah, the golden question. The old “8 glasses a day” rule? It’s not wrong, but it’s also not one-size-fits-all.

Factors like your body size, activity level, and climate all play a role. A better rule of thumb?

• Men – Around 3.7 liters (125 oz) per day
• Women – Around 2.7 liters (91 oz) per day

But here’s the thing: you don’t have to chug plain water all day. Hydration also comes from fruits (watermelon, cucumbers), soups, teas, and even coffee. So mix it up!

The Takeaway: Listen to Your Body

At the end of the day, your body is pretty good at telling you what it needs—you just have to pay attention.

• If you’re thirsty, drink.
• If your pee is dark, drink more.
• If you're feeling sluggish, try some electrolytes.
• And if you’re chugging water all day and still feel off, maybe it’s time to check in with a doctor.

Hydration isn’t rocket science, but it is important. So go grab a glass of water (or coconut water if you're feeling fancy). Your body will thank you.

Is 165 cm normal for a 15 year old?

The predicted height for a female, based on your parents heights, is 155 to 165cm. Most 15 year old girls are nearly done growing. I was too. It's a very normal height for a girl.

Is 160 cm too tall for a 12 year old?

How Tall Should a 12 Year Old Be? We can only speak to national average heights here in North America, whereby, a 12 year old girl would be between 137 cm to 162 cm tall (4-1/2 to 5-1/3 feet). A 12 year old boy should be between 137 cm to 160 cm tall (4-1/2 to 5-1/4 feet).

How tall is a average 15 year old?

Average Height to Weight for Teenage Boys - 13 to 20 Years

How to get taller at 18?

Staying physically active is even more essential from childhood to grow and improve overall health. But taking it up even in adulthood can help you add a few inches to your height. Strength-building exercises, yoga, jumping rope, and biking all can help to increase your flexibility and grow a few inches taller.

Is 5.7 a good height for a 15 year old boy?

Generally speaking, the average height for 15 year olds girls is 62.9 inches (or 159.7 cm). On the other hand, teen boys at the age of 15 have a much higher average height, which is 67.0 inches (or 170.1 cm).

Can you grow between 16 and 18?

Most girls stop growing taller by age 14 or 15. However, after their early teenage growth spurt, boys continue gaining height at a gradual pace until around 18. Note that some kids will stop growing earlier and others may keep growing a year or two more.

Can you grow 1 cm after 17?

Even with a healthy diet, most people's height won't increase after age 18 to 20. The graph below shows the rate of growth from birth to age 20. As you can see, the growth lines fall to zero between ages 18 and 20 ( 7 , 8 ). The reason why your height stops increasing is your bones, specifically your growth plates.